Friday 090731
Hours Change: Effective Monday, August 3rd, we’re moving the 8 pm WOD Class to Monday/Wednesday and reserving 8 pm Tuesday/Thursday for Foundations.
As a follow up to yesterday’s post about nutrition, check out Robb Wolf’s thoughts on Post Workout Nutrition. Are you doing the same ratio of protein/carbs/fat at every meal, or do you change it up for Post Workout (PWO)? Post your thoughts to comments.
5 Rounds for time:
20 Knees to Elbows
20 Situps
20 sec L-Sit
Post time to comments.
Note: L-Sit may be broken as necessary. Must be 20 seconds cumulative.
62 comments for this entry:
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Photos
July 30th, 2009 on 9:00 pm
Well first link is up(in name), eggs ARE good for you. O and I found Paleo Ice Cream(or i guess its really Ice Coconut Milk) at Whole Foods. Coconut Bliss is the name and sold next to the Ben & Jerry’s. Mint flavor made of Coconut Milk, Agave Nectar, Dark Chocolate, Coconut Oil, Vanilla Extract, Peppermint Extract. As far as I can tell all those are Paleo, if they arent let me know differently.
I have been reading the posts the past couple days, but hadnt posted yet, so here it goes.
I have been doing Crossfit since February and have been through two changes since i started. First was the initial shock and fear of the WODS themselves and the soreness that came along with it. You and your body get used to it. Nutritionally i already didnt eat many processed carbs but essentially cut them out and went 75% Paleo, save for beer and ice cream basically. I lost almost 30 lbs but continued to get stronger.
Finally i plateaued and even felt like i was slipping some in performance and seemed to be getting injuries whether from tightness of muscles(stretching is important) and joint pain. I switched to Zone with Paleo principles and have now seen my performance increase as well as body fat decrease faster while actually putting some weight back on. Crossfit alone is no joke and tied to the right nutrition is a will create 300 type warriors. Stick with it, take care of your body and nutrition and fight through the suck of the WOD’s, its worth every ounce of sweat you give times ten. i still find myself asking questions about form and movements and ideas on nutrition etc… everyone in the box is there to help on any subject or at least has an opinion and that has made the Crossfit experience great.
As for progression, just keep at it. If you cant do one rep of something, keep trying until you get one. Once you get one then get two and so on..they reps start coming easier the more you practice, dont get discourage keep on it and it wil come.
That’s all for now, looking forward to being back in the box tomorrow after a few WODS at home and a day off.
July 30th, 2009 on 9:38 pm
I LOVE it. After today’s WOD that fit me perfecly (Heavy Thrusters and heavy KB swings), I now come crashing back down to reality with KTEs and L-sits. You have to love XFit. You have nowhere to hide. Sooner or later, you will always find something you suck at. the more I do this the more I really understand experssions like
1) Embrace the suck
or
2) Make (fill in the exercise) your bitch!
July 30th, 2009 on 9:49 pm
I think Guch is paying Seamus to program all of these knees to elbows
July 30th, 2009 on 10:56 pm
After all the talk about where we all began, and after getting my ass handed to me by 135lb thrusters yesterday, and after realizing that I’m one of few without a Gravatar on here, I thought this one would be appropriate. You may not be able to tell by looking at it, but it is a picture of me getting my ass handed to me by 55lb thrusters during my first month of Crossfit, about a year ago.
A wise man once said that all of the PCF “vets,” coaches included, were beginners at one point, and they all know what it’s like to finish last. Actually, the only reason I did not finish last yesterday was because my fiancee (Alison) was nice enough to finish 30 seconds after me at the 6pm WOD.
You should never give a second thought to finishing last. No one is judging you negatively. PCF athletes appreciate the fact that you’re gutting it out on a workout that is kicking your ass. It shows your resolve to improve, with which we all identify.
July 30th, 2009 on 11:02 pm
Wow Chad… that’s definitely uplifting! I can’t count the number of times I’ve seen you at PCF and thought to myself “Holy (explative), I can’t believe he just did that!
It’s awesome to see all the progress veterans have made… it gives me hope
July 31st, 2009 on 12:09 am
Kyle,
I broke my abb roller a week ago at home, had to make adjustments at the box.
July 31st, 2009 on 12:18 am
this is just evil
July 31st, 2009 on 6:46 am
I scaled and did the pack WOD:
4 rounds
15 KTE
15 situps
20 second L sit
KTEs were more like knees to 90 degrees.
Used the paralettes for the L sits first 2 rounds, then did the totally non-pilates V sit.
Have a great Friday everyone!
July 31st, 2009 on 8:03 am
My abs hurt just from wartching this.
July 31st, 2009 on 8:13 am
5 Rounds for time:
20 Knees to Elbows
20 Situps
20 sec L-Sit
20:30, but I had to modify the L-Sits into bent knee pseudo L-Sits.
On the other hand, Drew, you fire me up. It looked really painful but you gutted out those L-Sits the whole way for an Rx, well done!
July 31st, 2009 on 8:47 am
I think Seamus came up with his own 7 min abs workout…only its called 20 minute abs of death.
The only things that could make this worse would be GHD subs and ring l-sits…umm..maybe I shouldn’t have said that.
19:56 as rx’d
Also, I forgot the “body glide” stuff today and got a friendly painful reminder of what happens when I do in the shower
July 31st, 2009 on 8:48 am
I meant to comment on Ian’s post yesterday but I got sidetracked….
Ian, if we ALL agree to vote for your sis, will you agree not to leave us? I mean, who needs law school anyway?
Kidding. I voted. You should all do the same.
July 31st, 2009 on 9:00 am
Does anyone else have problems with their shoulders doing KTE? Any suggestions? (besides more KTE)
July 31st, 2009 on 9:10 am
After reading yesterday’s comments,
erm…it WASN’T 21-15-9? Hmmm..that’s what I did
(#35 thrusters / #25 kettlebell 8:06.)
Watching Alison and Sarah yesterday as they worked through some very heavy weights, it made me realize that sometimes WODs aren’t really about “time.” It is about finishing the task you set out for yourself. Proving to yourself that you can do something – no matter how long it takes.
Both of these ladies went heavy and challenged themselves to the max. I walked out of the box last night deeply impressed.
July 31st, 2009 on 9:22 am
I’m not sure what was worse, the WOD or the shower with my hands torn to shreds…
As I washed blood stained chalk off my hands and cut off what skin remained I thought to myself, “this is our Fight Club.” Think about it, we go in everyday and simply annihilate our bodies; leaving us bloody, bruised and beaten…but feeling great! Granted my face usually stays unharmed, but one look at my hands from coworkers is always cause for discussion and strange looks. The only difference is we do this to ourselves and in CrossFit the first rule isn’t to not talk about CrossFit, but pretty much the opposite (and Brad Pitt has nothing on Brian…of course…). Fight Club even had the rule of if it’s your first time at Fight Club you have to fight, Fight Gone Bad on your last Foundations class anyone?!?!
Anyways, just though I’d share my epiphany with others to consider.
19:36 Rx’d
July 31st, 2009 on 9:22 am
Today was fun. Nothing like re-living the Monday KTE’s with Friday KTE’s. I have such sissy hands! Drew (I hope I got that right) totally went over-achiever status on us. He did not do KTE’s…he did KTB’s! That’s knees-to-bar, people. INSANE! I don’t care what his time said, he ROCKED it.
5 rounds
20 Knees to someplace north of waist
20 sit ups
20 sec boat poses
18:11
TGIF!
July 31st, 2009 on 9:24 am
I agree with Eric…I routinely cry afterwards
July 31st, 2009 on 9:44 am
Hey guys, we’re trying to fill up the beautiful new p.r. whiteboard by the entrance to the gym, so if you did Tabata Something Else last week as Rx’d and did not post your score to comments, AND you did better then anyone listed below, please post your score to todays comments. Thanks!
Right now the top 3 male/female scores I have based on the posts are as follows:
1. Curtis – 415 1. Sally – 375
2. Aaron K – 389 2. Erin C – 338
3. Chad – 386 3. Sara D – 303
July 31st, 2009 on 9:48 am
Ok, so now I’m going to be on the leader board for the most random posts before 10am, but I couldn’t resist. This story made me laugh – because really, isn’t all jogging “reckless”?!
Connecticut Lawmaker Cited for ‘Reckless’ Jogging
A Connecticut lawmaker who deals with traffic safety issues has been cited for being an alleged “reckless” pedestrian, after police say he jogged into a moving truck and broke a rib.
Glastonbury police say they gave state Rep. Thomas Kehoe of Glastonbury an infraction ticket for reckless use of a highway by a pedestrian for Sunday’s incident on Main Street. Kehoe serves on the legislature’s Transportation Committee.
Police say Kehoe ran into the side of a pickup truck that had just started moving after the traffic signal turned green.
Kehoe denies hitting the truck. He says he entered the crosswalk when the light for Main Street was red, and the truck’s fender and side mirror knocked him down.
The driver of the truck was also cited for failure to yield.
July 31st, 2009 on 11:03 am
I attempted to do rx’d today and finished with the pack @ 16:30 which translates to some rounds with 20 and some with 15.
I’m glad I got to give KTEs another shot this week to atone for Monday!
July 31st, 2009 on 11:06 am
And for a good laugh, my first attempt at an L sit this morning ended with my butt on the ground the minute I tried to hold the pose. It was funny for those of you who witnessed it. I stuck with knees up.
July 31st, 2009 on 11:22 am
Are the L-sits hanging from the bar? Have not done these at the gym.
July 31st, 2009 on 11:45 am
They are on the paralettes (if that’s how you spell it).
July 31st, 2009 on 11:46 am
Josh,
I hit 386 for TSE.
Shoutout to Chad for doing it in the WOD before me so I had a benchmark to push for while my legs were turning to mush.
Guch,
Jon said you could have his Ab Circle Pro to replace your broken ab roller.
July 31st, 2009 on 12:03 pm
Erika,
Best jogging related story posted to this blog ever…
July 31st, 2009 on 12:26 pm
Pat, Josh said to post your score if you did better than anyone already on the leaderboard. A matching score clearly would not apply.
All kidding aside, I swear I saw a couple scores on the board better than our 386 – they just didn’t post in the comments.
July 31st, 2009 on 12:35 pm
Thanks for that link yesterday, Chad. I found it linked from this site also…it was exactly the information I was looking for. Very helpful and makes a lot of sense, so thanks!
July 31st, 2009 on 12:58 pm
Hey Pat,
I meant to ask you earlier, did you ever get your thigh-master back from Jon?
July 31st, 2009 on 12:58 pm
Anyone have an opinion of the following chiropractors? (Dr Nagel is not in my network, so I’m looking for most cost efficient docs…)
Michael Moses – NOVA pain and Rehab in Clarendon
Sam Masri – Ballston Chiropractic
Sindhi Vipul – Crystal Square Chiro
Thanks
July 31st, 2009 on 1:22 pm
14:27
July 31st, 2009 on 2:01 pm
Kristin -
I see Dr. Booker at Cap Rehab in Ballston.
July 31st, 2009 on 2:24 pm
curtis and co., pleasure joining you guys today! i can’t decide which was worse, the wod or the shower afterward. def need to tape or use less chalk next time!
July 31st, 2009 on 2:29 pm
21:58
My lack of L-sit technique let me down.
July 31st, 2009 on 2:31 pm
18:37 RX
dead hang KTEs and l-sit on rings, this is crappy to do by yourself.
Kristin,
I like Dr. Moses. He crossfits and helps a lot of the CF Fairfax folks.
Josh,
Tabata Something eles – 384
July 31st, 2009 on 2:32 pm
Kristen:
Speaking of improvement…. I just want to note that on my first pull up intensive WOD I ended up with arms that would not go straight for a week (and that was with the blue band). I now do full WODS with the tan band (and my kipping is improving – thank you Emma!). Crossfit rocks!!!:-)
If you don’t mind driving a bit I’d call Dr. Carson Morris in Vienna. He accepts many plans and will often work wtih you. I’m not sure what plan you have but Carson is awesome!!! You might remember when I couldn’t straighten my arms for a week (yes after one of my first pull up intensive WODS). Carson fixed them. Ofcourse he still makes fun of me for that but he fixed me!
July 31st, 2009 on 2:50 pm
Damn Chad, I thought I had finally made my way onto the big board.
Guch,
That thigh-master actually belongs to Dave O.
July 31st, 2009 on 2:52 pm
That’s awesome Mary Ellen!
Pull-ups are my favorite thing to work on with people (especially women since we tend to lack upper body strength). Because, not only do you feel like you can conquer the world after you get your first pull-up, but, as my brother says, everything else in CrossFit tends to fall in line once you can kip!
July 31st, 2009 on 3:20 pm
16:33 as rxd.
July 31st, 2009 on 3:20 pm
These past few days of posts are getting me motivated for sure. I started w/ PCF’s first foundations class last August, but ended up finishing with an October group. Then between October and February I was fairly consistent and very focused on nutrition. I dropped about 25lbs and felt great! I’ve been inconsistent since then, but I always feel better for coming, and I think it says a ton about this community that I always get a warm welcome and not the stink-eye when I show up after having been a prodigal daughter for a few weeks.
This past weekend I ran my first olympic distance triathlon and finished 12th in my age group. I can only imagine how much better I might have done if I’d been consistent with my WODs and my nutrition these past few months. I’m going to find out, that’s for sure. August is a new start in terms of focus and consistency.
In addition to making time to get back to PCF at least 3x/week (and NOT just to pick up my CSA box!), I’m going to join the 30 day primal challenge at Mark’s Daily Apple (starts August 3, link in my name) and really clean up my eating. I know a bunch of folks have done Byer’s 30 day paleo challenge (Byers Gets Diesel blog) the past month and I’d be curious how you feel…
July 31st, 2009 on 4:32 pm
4 Rounds for time:
15 Knees to Elbows
15 Situps
15 sec L-Sit
Pack!!!
11:16
and PCF has an intern??? who knew? only in dc.
July 31st, 2009 on 5:19 pm
Now there’s a solid looking deadlift, but what’s with the lame shoes?
Josh, there are some impressive ladies’ fran times floating around that aren’t up on the board too. Not mine mind you, but check with Erika and Sally.
My two cents for the newbies: it gets harder. Its supposed to, its what makes it interesting. Making friends to chase / cook with as you start zone/paleo-ing / hold you accountable for the effect your drinking and ice cream habits are having on your attendance is your best bet. Be social, crossfit is a team sport and PCF is an incredible assembly of people. Take advantage!
July 31st, 2009 on 5:50 pm
At home in the Cleve…
15-12-9-6
DB push press 40 lb
20 yard lunges 40 lb
Double Unders
8:47 – RX’d
It’s not very satisfying to say RX’d when its your designed WOD.
Post-WOD
2 rounds Max DB Thrusters
6, 10
2 rounds Max DUs
18, 17
July 31st, 2009 on 6:03 pm
Seamus -
I appreciate the dedication but never do it again. Thnx
July 31st, 2009 on 6:25 pm
17:27 rx’d
July 31st, 2009 on 6:29 pm
18:24 rxd
RIch S. – two wins in a row for me buddy…step it up a notch or you are going to embarrass yourself at the hopper challenge.
July 31st, 2009 on 6:32 pm
12:42. I did the tuck sit version and my knees to elbows were a little sad. The great part is that the first time I attempted L-sits a month and half ago after Foundations I couldn’t even keep my feet off the ground for more than a few seconds. This time I did 2 rounds of 20 seconds unbroken and 1 break in the other 3 halfway in. So I’m really happy with that improvement
July 31st, 2009 on 6:34 pm
20:23 as Rx’d.
Particularly proud of the “Rx’d” part.
July 31st, 2009 on 6:44 pm
18:30….NOT rx’d
Just as yesterday was one of my best days in terms of exercises, today was one of my worst. KTEs SUCK for me. Tried to do them as Rx’d but scaled many of them and scaled the L-sits…which were more like “h” sits 
Thank God its over!
July 31st, 2009 on 6:44 pm
Awesome workout! I finally have 8 pack abs.
Seamus was coming in as I was leaving to get a taste of his own medicine.
19:24 with L situps first 2 rnds tuck situps the rest of the way.
July 31st, 2009 on 6:51 pm
15:45 or so.
1st round RX’d but remaining 4 rounds were tuck sits.
July 31st, 2009 on 7:07 pm
[...] Potomac CrossFit WOD 090731 [...]
July 31st, 2009 on 7:15 pm
nearly 18:00 as rx’d
July 31st, 2009 on 7:30 pm
18:13 w/tuck sits
July 31st, 2009 on 7:48 pm
This WOD should have been dedicated to Guch and Neda. I did indeed see PCF’s living legend on the way into the box tonight. Gotta say I admire the moxy on an individual to wear a t-shirt with their own likeness on it. Strong.
15:55 Rx’d. Did the situps on GHD machine with body parallel to ground. Gotta say I thought this would be a lot worse. Too much pacing. I thought I would burn out at the end from the situps.
Thanks to everyone who wished horrible things upon me today for this WOD. The vulgarities were a good warmup.
July 31st, 2009 on 8:23 pm
17:55 Rx’d
July 31st, 2009 on 10:18 pm
16:18 as RX’ed…my stomach hurts…
July 31st, 2009 on 11:58 pm
Really wanted to do yesterday’s WOD, but didn’t get a chance to yesterday. So, I made it up today.
15-12-9
Thrusters, 95#
KB Swings, 53#
as rx’d: 6:40
That was a tough one. Esp doing it alone…wish I would have had Navarro next to me to chase.
August 2nd, 2009 on 4:35 pm
12:xx I think…
5 rds/tuck sit
Got a few KTE for the first time. That was cool! The rest were above the waist.
April 2nd, 2011 on 10:58 am
any other tactics you recommend?
May 2nd, 2011 on 8:12 am
Make an impact on I’ve to state that is fantastic. Even writing that article should have taken you a seriously prolonged time. Thank you to your energy!
July 26th, 2011 on 3:54 am
This sitemap feed does not show on my screen Firefox4 how can I repair it?
January 4th, 2012 on 12:45 pm
Read was interesting, stay in touch……
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